The Single-arm Stepup and Press

Grab a dumbbell and hold it in your left hand, just outside your shoulder, your palm facing your shoulder.

Place your right foot on a box or step that’s about knee height.

Push down with your right heel and step up onto the box as you push the dumbbell straight over your left shoulder.

To return to the starting position, lower your left foot back to the floor.

Complete all your prescribed reps, then switch arms and legs and do the same number of reps with your left foot on the box and the weight in your left hand.

Try doing two to three sets of 10 to 12 repetitions, resting 60 seconds between each set. For the most benefits, really focus on driving your heel into the box as you push your body up. And press the weight above your shoulder until you arm is completely straight, your elbow locked (keep your muscles contracted). This ensures you’re training your triceps through a full range of motion, for better results.